Categories
Lessons
Double Overhand
An improved version of the regular Overhand Knot. It’s larger, more reliable and more difficult to untie. The knot can be used not only as a stopper knot at the end of a rope, but also to increase the security of another knots. The knot has an «X» shape in its horizontal position. When it is done correctly, the «X» on the knot crosses from the upper left down to the lower right.
Bracelet «Slanting Lines»
In making the bangle «Slanting line,» you’ll learn how to make a right-angle weave. It’s stitched with two needles. The weave is not difficult, but it will demand your attention. The beadwork will be flat if you choose beads of the same size and type. Round beads will especially look good.
Gunkan-maki with Salmon
A classic American combination of raw salmon and cream cheese.
Standing Dumbbell Calf Raise
A preparatory position: feet shoulder-width apart, straight back, we hold dumbbells in hands near legs, then we rise on toes, we completely strain gastrocnemius muscles and smoothly lowen down.
Sumo Stretch
Get into a squat position and simply to hold it 30 seconds with feel the stretching.
Push Ups
Don’t take your hands out too wide. Put your hands slightly wider than shoulder-width. Hands should be turned out 45 degrees. Brace your core. Straight line from shoulders to ankles.
Pizza with Olives
A light and spicy pizza with pecorino romano and black olives. An extraordinary sauce with dried thyme, fresh basil and garlic enriches the flavor of the pizza without adding excessive calories.
Straight-Arm Dumbbell Pullover
Preparatory position: back lies on a bench, feet are rested against the floor, hips are lowered slightly lower than a level of shoulders, we hold a dumbbell with two hands as shown in a photo in front of ourselves, then slowly with slightly bent arms we lower a dumbbell and we stretch intercostal muscles, after that we return a dumbbell into the preparatory position.
Bourbon & Cola
Bourbon & Cola is a 100% American drink. Bourbon, an American corn whiskey, is known for its strong smell and sweet taste. But cola softens its edge and its taste becomes lighter. Bourbon & Cola gained popularity as one of the best cocktails for men.
Timber Hitch
This knot is used to attach rope to a cylindrical object. It is useful for handling cargo, because it is very easy to untie. This hitch is commonly used to tow pieces of timber. The Timber Hitch is also known as the Bowyer’s knot, as it had been used to attach a bowstring to a longbow.
Seated Lateral Raises
Preparatory position: sitting on the edge of a bench, feet on the floor, dumbbells in hands near legs, we sharply raise dumbbells laterally to an angle 90 degrees, then we lower dumbbells down.
Bracelet «Crosses and Rings»
This bracelet is made of little crosses joined together. So, don’t forget to tighten the threads well so as to not let the pattern become loose. Use round beads for the strands and cylindrical beads for the crosses.
Canaria
There are two micro-climates on Gran Canaria Island: the dry, warm south and the wet, cool north. But the weather contrast doesn’t stand in the way of its popularity among tourists. Likewise with the Canaria cocktail. This is a good mix of contrasting flavors: bitter, sour grapefruit and lime juice with sweet orange syrup.
Hack Squat
Preparatory position: legs are rested against a foot platform in parallel, the back is completely pressing on the machine, rollers lie on shoulders, then slowly we crouch to an angle of 90 degrees and then we rise up again.
Single Arm Overhead Extensions
Lower dumbbell behind your neck while keeping your upper arm vertical throughout the exercise. Extend your arm back up to the starting position.
Crunches
Keep your elbows in so that they are parallel to your body. Push your back down flat into the floor to isolate your abdominal muscles. Gently curl your shoulders forward and up off the floor. Continue to push down into the floor with your lower back. Raise your shoulders about four to six inches only. Hold and squeeze your abdominal muscles for a count of one.
Margarita
This cocktail is so popular that its fans celebrate Margarita Day on February 22. We recommend it to those who love tequila, but would like to lighten it a bit. As the Margarita proves, tequila tastes great with citrus. Orange liqueur Cointreau adds sweetness, and lime juice gives freshness.
Shirley Temple
This cocktail, made of ginger ale and cherry juice, was a favorite drink of Shirley Temple, a young Hollywood star of the 30’s. Kids love bright colors and fizzy drinks. So, you can make the Shirley Temple cocktail at children’s parties without any doubt of its success.
Six inch hold
Place hands underneath your butt and lift feet 6 inches off of the ground engaging our lower core. And hold 30 second .
Tonic Fresh
Tonic is good for health and quenches thirst. But its taste is rather bitter, so people learned to mix it with other drinks. The Tonic Fresh cocktail is one of these mixes. Here, tonic is combined with citrous, pineapple juice and raspberry syrup.
Rear Lunges
Stand with your feet wide apart, front foot flat on the ground, rear foot up on your toes. Stand up tall, with your shoulders back and your chest lifted. Center your weight between your feet. Tighten your abs and square your hips. Bend both knees and lower straight down toward the floor; do not pitch forward over your front thigh. Keep your front knee over your toes as you lower, shinbone perpendicular to the floor. Keep your torso vertical and your shoulders back; do not lean forward. Lower until your front thigh is parallel to the floor, then reverse the move to stand back up to the star.
Nigirizushi with Salmon
Traditional Japanese nigiri sushi with a slice of raw salmon.
Diamond Push-ups
Place your hands under your chest and make a diamond shape. Touch your forefingers together and your thumbs together.Keep your back straight and tense your abs and chest.
Donkey Kicks (Other leg)
This requires you to get down on fours, lift and extend your legs while maintaining your hands on the ground. Keep your knee bent and kick upwards with the sole of your shoe facing upwards.
Left Side Plank
Turn onto your left side with your legs extended and your feet and hips resting on the ground and stacked on top of each other . Place your left elbow directly under your shoulder to prop up your torso, and align your head with your spine. Gently contract your core and lift your hips and knees off the floor; this strengthens your sides and deep ab muscles . Hold for 30 seconds.
Front Kicks
Keep leg straight and raise it as far in front of you as possible. The ipsilateral (opposite) hand touches the toes of the raised leg. Release the leg back to the ground. Repeat with other leg.
Pizza Bianca (White Pizza)
This light and easy-to-make pizza is more of a bread than a pizza, as it has only one topping — cheese. In fact, in some parts of Italy, pizza bianca is topped only with rosemary, olive oil and coarse salt. But we strongly believe that without the mild flavor of ricotta cheese this pizza will lose half its charm.
Leg Press
Preparatory position: sitting in the exercise machine, feet are rested against the center of a platform shoulder-width apart, we begin the movement, we smoothly lower legs to an angle of 90 degrees and then pull them up.
Right Side Plank
Turn onto your right side with your legs extended and your feet and hips resting on the ground and stacked on top of each other . Place your right elbow directly under your shoulder to prop up your torso, and align your head with your spine. Gently contract your core and lift your hips and knees off the floor; this strengthens your sides and deep ab muscles . Hold for 30 seconds.
Temaki with Raw Salmon
A hand-roll with a traditional filling: raw fish and cucumber.
Gunkan-maki with Crab Meat
A combination of crab meat and flying fish roe, wrapped in nori.
